Pull-Ups

intermediate Compound
Primary Back
Secondary Biceps Rear delts Core
Equipment pull-up bar
Table of Contents

Grip a pull-up bar with palms facing away, hands slightly wider than shoulder width. Hang with straight arms, then pull yourself up until your chin clears the bar. Lower with control.

Pro Tips

  • Initiate the pull by depressing your shoulder blades, not just bending your arms
  • Full range of motion: dead hang at bottom, chin over bar at top
  • Use a resistance band for assistance if you cannot complete full reps

Variations & alternatives

Lat Pulldown Chin Ups

Programs that use this exercise

Push/Pull/Legs Split Upper/Lower Power-Hypertrophy Full Body Hypertrophy Functional Strength

Learn more

Push Pull Legs: The Complete PPL Program Guide → The Upper-Lower Split: A Complete Training Guide →

Track Pull-Ups in SteelRep

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